Gymnastics Programming – End of Summer 2019

Kipping is a necessary skill in CrossFit if you want to go faster in workouts with high volume of pull ups. While not a substitute for strict pull ups (you’ll need that foundation first!), they require more coordination, flexibility, and agility than strict pull ups. They are also a prerequisite for developing higher level gymnastics skills like bar and ring muscle ups.

In our next gymnastics cycle, we’ll be focusing on the skill of kipping for the next 6 weeks. You’ll perform drills for gymnastics movements that normally utilize a kip (ie pull ups, toes to bar, muscle ups). Finally, each class will end a short Tabata workout where you’ll be working on a static hold for developing strength and a fun gymnastics skill.

This class is open to ALL members (beginner and experienced). As a friendly reminder, each gymnastics movement may have a skill or prerequisite strength requirement for you to be able to perform the movement safely. If you are not ready to perform a certain skill, our coaches will provide you another progression to work on instead.

Week 1 (8/14-8/15/19)
A. Hollow and Arch 101
B. Kipping for Pull Ups
C. Tabata – Hollow Hold and Candlestick Roll

Week 2 (8/21-8/22/19)
A. Hollow and Arch – Continued
B. Kipping for Toes to Bar
C. Tabata – L-sit or Tuck Hold and Shoulder Taps (Adv: Handstand Shoulder Taps)

Week 3 (8/28-8/29/19)
A. Hollow and Arch Continued
B. Drills for Bar Muscle Ups
C. Tabata – Handstand Hold and Kip Swings (Adv: Kipping Pull ups)

Week 4 (9/4-9/5/19)
A. Basic Kip Skills
B. Drills for Bar Muscle Ups
C. Tabata – L-sit or Tuck Hang and Kip Swings (Adv: Kipping Pull ups)

Week 5 (9/11-9/12/19)
A. Basic Kip Skills
B. Drills for Ring Muscle Ups
C. Tabata – Handstand Hold and V-Ups

Week 6 (9/18-19/19)
A. Basic Kip Skills
B. Drills for Ring Muscle Ups
C. Tabata – L-sit or Tuck Hang and Kip Swings (Adv: Kipping Pull ups)

Responses